What’s in your frig?

When searching for ways to improve their diet, and/or to implement my suggestions, people will often ask me what I eat, or how I incorporate recommended foods into my routine. One way I answer those questions is to take them on a tour of my food staples. The following is a sampling of what you will find in my refrigerator this week.

Tart Cherry juice concentrate. A compact source of anthocyanins and other antioxidants, tart cherry juice may promote healthy joints. It is a natural source of melatonin and may support sleep. I use some in my smoothies and greens drinks.

Green’s drink powder. It took me some time to find comprehensive powders that did not taste like grass. I find it useful for after exercise or between meals, as needed. It can fill in the nutritional gaps on busy days, and is helpful when I travel. Consumed 20-30 minutes prior to a meal it can be a healthy way to curb an appetite.

Nuts and seeds. Packed full of essential fatty acids and other healthy fats, protein and fiber. They are also packed with calories, so moderation is called for; especially when weight loss or maintenance is a goal. I soak and dehydrate my nuts and seeds, on low heat, to maximize the nutrient value and improve digestibility. Nuts and seeds are best stored in the refrigerator or freezer to slow the creep towards rancidity.

Nut butter is another staple. Try some with apple slices when looking for a quick and healthy option. You can easily make your own nut and seed butters, and get creative in the process—my last nut butter combined almonds, walnuts, dates and spices.

Flaxseed, chia seed, sesame seed. Another source of essential fatty acids and other healthy fats; they also represent the family of phytoestrogens. Phytoestrogens are not estrogens, but they do resemble the molecular structure of an estrogen Consequently, they fit into the cell receptor site and gently mimic some favorable estrogen-like activity. While doing so they also tend to block the effects of stronger estrogens that may be unfriendly, especially xenoestrogens from the environment. Ground flaxseeds provide a nice source of fiber. Chia seeds, when soaked in liquid, also provide additional fiber. I have a jar filled with equal parts of all three seeds ready to be used in smoothies, Paleo bread, stir-fries, and more.

Almond milk, homemade. Useful as a dairy substitute and a wonderful base for smoothies. One-third cup of almonds contains 100 mg of calcium and 110 mg of magnesium. Soak one cup of almonds for 8-12 hours, rinse, combine with 3-4 cups of water, and process thoroughly in a blender. Recipes call for straining the milk from the meal, but it is not necessary if you do not mind a thicker end product. The meal can be used in other recipes, such as my Paleo bread or home made energy bars.Coconut milk (not the milk substitute found in the dairy section). I like to use this in traditional recipes (right now the crock pot is stewing a Thai coconut curry with turkey and vegetables, and last night I used a little in my mashed cauliflower), in smoothies, and anything else I can think of. Yum. Again, variety in food choices is good, including in the world of healthy fats. Coconut represents a different type of fat, composed of medium chain fatty acids. My pantry also includes coconut oil and coconut manna.

Hummus. Legumes (beans) serve as a source of protein, complex carbohydrates, and fiber. Hummus combines the healthy monounsaturated fat of olive oil, with sesame tahini, garlic, lemon, and often other vegetables are thrown in—such as roasted red pepper, artichoke, and spinach. All good. Dip vegetables instead of chips or bread to maximize your nutrient intake.

Kombucha, and other fermented foods. Fermented foods support friendly gastrointestinal flora and are often easier to digest. We also have kefir and sauerkraut in the refrigerator this week. Other examples of fermented foods include yogurt, tempeh, miso, natto, kimchee, and various lacto-fermented vegetables.

Fish oil liquid concentrate. When using fish oil therapeutically I often recommend at least 800 mg of DHA per serving. This is much easier to accomplish with one tsp. of a high quality liquid concentrate (triglyceride formulation, emulsified, and molecularly distilled) versus several pills.

Hemp oil, hemp seed and hemp powder. A great source of the anti-inflammatory omega 6 essential fatty acid, GLA, hemp complements the higher doses of omega 3 EFAs found in therapeutic doses of fish oil. I like the fact that the oil is usually organic, and that one TBSP contains 500 mg of GLA. It can be consumed straight up, made into a salad dressing, drizzled over vegetables, or incorporated into a smoothie. The seed provides an additional source of fiber. Hemp powder is a useful non-grain, non-dairy based protein powder.

Eggs, from cage free hens fed with a natural diet, and allowed to forage (range free). Eggs are nutrient dense, and not to be feared when used in moderation.

Fish, from our local Fishmonger. If possible aim for two to three servings per week of fatty, cold-water varieties, such as salmon, trout, mackerel, tuna, sardines, herring and cod. I usually have a jar of herring in my refrigerator, but I keep each serving size small due to the sodium content.

Paleo bread, homemade. This is a nutrient and calorie dense bread that does not use grains. A loaf prepared on Sunday usually takes us through the week.

To the recipe link above I add a mashed banana, 2 TBSPs of hemp seed, coconut flakes, dried blueberries, cinnamon and nutmeg. I usually use coconut nectar in place of honey, and combine flax, sesame and chia seeds for my flaxseed meal. I have also played with the flours–combinations of almond, cashew and hazelnut. More recently I moved from almond flour to quickly grinding up my own almond meal—it seems to work just fine.

It needs to be a small loaf pan, and it will probably take longer to bake than 30 minutes. My loaf usually requires 45-50 minutes.

Left overs! Tomorrow I am looking forward to a berry smoothie for breakfast, and Paleo turkey meatballs, mashed cauliflower (made with garlic, coconut milk, and olive oil), and baby kale sautéed with shitake mushrooms and shallots for lunch. If I add in some yellow bell peppers during the day I will have eaten from all of the colors of the rainbow.

What’s in your frig? Be well.

Ann Carey Tobin, M.D., FAAFP, is a board certified family physician. Her integrative medicine consultation practice, Partners in Healing, is located in Delmar. She can be reached at 518.506.6303, by e-mail at atobin.pih@gmail.com or visit www.partnersinhealing.byregion.net

Disclaimer: This information is provided for educational purposes only. Please consult a medical practitioner regarding the applicability of any opinions or recommendations with respect to your symptoms or medical conditions.

Ann Carey Tobin, MD

4 Responses

In my fridge, you’ll always find some sort of herbs, because I’m always making oils or potions. You’ll also find a lot of exotic fruits to be juiced or eaten direct, to make sure I keep a healthy diet. I’ve always noticed that instead of following a strict diet, a good mix of all sorts of food (and some manual labor) is better.

But you won’t find eggs in my coldbox. For my Pa’s allergic, and I don’t like ’em anyway. Not much dairy products either, but you’ll always find yogurt, because I use it as a base for many herbal solutions.

The Paleo bread is something I’ve never heard about before. I went to Elana’s Pantry and checked it out. Hopefully I could sbake it myself and thus raise the nutritios value. One question I would ask, though (with some trepidation) – how does it taste?

Cathy, thank you for your contribution to the rich variety of good foods and meal plans available. As I mentioned I do augment the Paleo bread recipe, and I think it tastes quite good with my additions. This week I made my own blanched almond flour and I do notice that the bread is lighter, and perhaps a bit tastier, than when I just use ground almond meal. Be well.

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